How Much Calcium is in Chicken? A Detailed Look at This Nutrient

Chicken can be a great source of protein and other nutrients, but how much calcium does it really contain? As a key mineral for bone health, getting enough calcium is crucial for reducing the risk of osteoporosis and fractures In this article, we’ll take a detailed look at the calcium levels in different cuts and preparations of chicken using research from authoritative sources

Why Calcium Matters

Calcium is very important for building strong, dense bones in kids and teens. It also helps maintain bone strength through adulthood. Without enough calcium, bones are more likely to break or thin out. This brittle bone condition is known as osteoporosis.

Along with vitamin D and phosphorus, calcium works to mineralize bones and teeth. It’s also vital for proper muscle and nerve function, heart health, and other physiological processes.

Adults should get between 1000 mg and 1300 mg of calcium every day, but this depends on their age and gender. However, many people fall short of meeting this goal. Over time, not getting enough calcium can weaken bones and raise the risk of getting osteoporosis.

Calcium Content in Chicken

Compared to dairy products and calcium-fortified foods, chicken is not a high calcium food. A 3-4 oz serving of chicken contains approximately 10-20 mg of calcium, or around 1-2% of the recommended daily value.

This modest amount can add up, especially when consuming larger portions or chicken frequently. But chicken won’t supply nearly as much calcium as milk, yogurt, cheese, leafy greens or other richer sources.

Let’s look at the calcium levels in different cuts and preparations of chicken:

• Chicken breast (skinless, roasted) – 12 mg calcium per 100g
• Chicken thigh (skinless, roasted) – 13 mg per 100g
• Chicken drumstick (skin-on, roasted) – 14 mg per 100g
• Chicken wings (fried) – 12 mg per 100g
• Ground chicken (minced) – 8 mg per 100g

As you can see, the calcium level stays pretty steady no matter what kind of chicken you buy. A typical serving of wings, thighs, breasts, and legs has about 10 to 15 mg of calcium.

Cooking method also doesn’t affect the calcium level substantially. Roasted, grilled, fried – chicken prepared various ways supplies a similar amount of this mineral.

Tips for Boosting Calcium with Chicken

Some ways to cook chicken can help you get more calcium, but chicken by itself won’t give you a lot of it:

• Leave the bone in – Chicken bones, especially from drumsticks and thighs, supply extra calcium compared to boneless cuts.
• Add sauces or marinades with dairy – Making chicken parmesan with cheese sauce or marinating in yogurt-based dressings infuses more calcium.
• Pair with calcium-rich sides – Enjoy chicken alongside dark leafy greens, broccoli, beans, or yogurt dip for a calcium-packed meal.
• Use calcium-set tofu – Opt for tofu set with calcium sulfate for an easy substitute with 10 times the calcium as chicken.

Key Takeaways on Chicken and Calcium

• Chicken contains a modest 10-15 mg calcium per serving – not a significant source.
• The cut of chicken and cooking method don’t change its calcium level much.
• To boost calcium, choose chicken on the bone, add dairy ingredients, or pair with calcium-rich foods.
• If relying on chicken for protein, be sure to get sufficient calcium from other dietary sources.

Understanding how much calcium is in chicken helps inform wise food choices. A balanced diet should include more nutrient-dense sources of this mineral for lifelong bone health. With thoughtful meal planning, chicken can be incorporated as part of an overall calcium-rich eating pattern.